Saturday

A) Snatch-grip deadlift
5 x 4-6, 31X1; 2:30 rest
B) Seated 1-arm DB shoulder press
3 x 5-6/arm starting w/R and matching w/L, 21X1; :60 between arms
C) 30:00 Assault Bike @ Z2
off every 5:00 for 5 glute-ham raises

A. 83, 93, 103, 113(4), 113(4) - can't hang on to a hok grip at 113
B. 15, 20(6), 20(6)
C. complete, 53-55 RPMs / 240 calories

As a warm-up: 

3 sets: 

Crossover symmetry 

Z-press, PVC 

0:30 active hang from bar 

In between B&C: 

3 sets, 10 each: 

hammer curl, 12, 15, 15 

bicep curl, 12 

floor press, 30/hand 

tricep pull-down, red band 

+

 3 sets: 

4 perfect and very slow pull-ups, with purple band 

10 dip progressions